AMRAP in 8 minutes of:
8 Sumo Deadlifts 225/155 MRX 185/125
8 Ring dips Rx+ Strict MRX Bar Dips
8 Deadlifts
8 Hand Release Push-ups
AMRAP in 8 minutes of:
8 Sumo Deadlifts 225/155 MRX 185/125
8 Ring dips Rx+ Strict MRX Bar Dips
8 Deadlifts
8 Hand Release Push-ups
Strength: 5@225; 3@275; 2@315; 1@335; 1@365; 1@385
*
WOD rx (*substandard rings dips): 4 rds
Sumo DL: 6 x 5 @ 225 (3 sloooow bar dips each round)
WOD MRx
4 + 10
Sumo DL 155/165/175/185/195/205
Dips w/ red band
WOD RX weight (red band for dips)
3 + 8
Sumo DL
175-195-205-225-245-265 (10# pr)
WOD w/155, bar dips with small purple band
3 + 18 reps
Sumo Deadlift + 3 Strict Ring Dips with 3 sec down and 3 sec up with turn out at the top
E3MOM
5@225#
3@315#
2@365#
1@385#
1@405#
1@405#
WOD
As Rx’d
Everything unbroken with strict ring dips on the 1st and 2nd round
Rounds=5+8 Sumo Deadlift
Sumo Deadlift + 3 Strict Ring Dips with 3 sec down and 3 sec up with turn out at the top. Did 5 rounds
E3MOM
5@245#
3@295#
2@315#
1@335#
1@355#
Wod Rx’d- kipping ring dips
4 rounds
Strict bar dips rx weight 3+8
Sumo DL
225,275,315,335,365,385
Wod RX
5+1 sumo DL
Strength
225-255-285-315-345
Wod rx
5 + 6ring dip
6 mile turkey mountain trail run
–
Sumo deadlift + 3 sec count down/up strict ring dips
5@ 175
3@ 205
2@ 235
1@ 245- 255 (f 265)
–
Wod RX+
5 rounds + 9 reps (1 strict ring dip)
Before Class:
3rds
-10 GHD’s
-7 Cals on bike
Strength & Conditioning
-5/3/1/3/3/3 Sumo Deadlift (185/215/275/215/185)
-3 Slow Bar Dips
-10 Cals on Bike
WOD – MRx
4rds + 3 bar dips
thanks breck!
Strength: Sumo DL
5@225, 3@275, 3@325, 2@375, 2@375
3 strict, slow & controlled bar dips between sets
WOD as Rx:
5 rounds + 6 sumo DL
155-185-215-245-247-295
WOD RX: 3+9 (20/25 strict dips)
Sumo Deadlift + 3 Strict Ring/ Bar Dips with 3 sec down and 3 sec up with turn out at the top.
E3MOM
5@225#
3@265#
2@285#
1@345#
1@345#
WOD RX’d with strict ring dips.
3+16
Fun watching Max and Daniel battle it out!
Strength:
Sumo Deadlift with 3 strict slow Ring Dips
Up to 355#
__
Wod Rx
4 rounds + 18
Strength:
Sumo Deadlift with 3 strict slow Ring Dips
Up to 315#
__
Wod. RX+
3 rounds + 18
Maddy:
Strength – last two sumos at 95# (20# over body weight). Bar dips with red band.
WOD:
Scaled to 45# for deadlifts, bar dips with red band, HRPUs from knees.
3 Rounds + 24
Sumo DL Strength
155-205-235-255-285-305
3 rounds of strict bar dips slow up and down
2 rounds of strict ring dips slow up and down
WOD Rx (kipping ring dips)
4 + 2 ring dips
Summer power abs w/Chrissy
Ready for an off day after 6 in a row and 12/14 days!
Sumo DLs with 3 second up and down ring dips between sets:
185, 225, 255, 275, 275, 275 (failed 295)
WOD RX:
4 rounds
Strength up to 225.
Wod RX weight
3 rounds even (Kipping ring dips for 2 rounds, 3rd Kipping bar dips).
Strength
Sumo Dead lift up to 195#
WOD @ 115 black band for dips
3 + 8 sumo
Sumo DL – 5@225-3@275-2@315-1@335-1@345
MU into 3 tempo dips
WOD rx+
One 1/2 round every min. DL unbroken
4 rds
Sumo DL
5@365 3@425 2@475 1@505 stopped there pec got tight
Wod RX’D/ MU into ring dips
5 Rounds + 8 Sumo DL
Strength:
Sumo Deadlift with 3 strict slow Ring Dips
Up to 295#
Wod MRX with strict ring dips
3 rounds + 24